8min from 65 to 80% of 5k pace4x 1min @ 95% of 5k pace,
1min @ 105% of 5k pace
3min @ 65% of 5k pace4x 1min @ 95% of 5k pace,
1min @ 105% of 5k pace
3min from 70 to 50% of 5k pace
Workout overview

Duration: 30m

Zone distribution

Z1: 1m

Z2: 9m

Z3: 4m

Z4: 8m

Z5: 8m

Z6: -

4%
30%
13%
27%
27%
0%

An over/under workout where you'll alternate 1min under 5k pace and 1min over 5k pace. The focus of this workout is to become more efficient with higher intensity efforts and to teach the body how to recover after hard efforts.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 2 by 2

    30m | 42 SP

  • 3-2-1

    1.8 km | 43 SP

  • At/Overs

    20m | 29 SP

  • Brisk Burn

    16m | 17 SP

  • Broken Tempo

    1.7 km | 38 SP

  • Calorie Crush

    25m | 31 SP

  • Control The Burn

    15m | 17 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Emily's Short Mix

    30m | 44 SP

  • Expand

    30m | 33 SP

  • Flash Burn

    27m | 28 SP

  • Heat Wave

    19m | 23 SP

  • Hill + Tempo #1

    1.2 km | 22 SP

  • Hill + Tempo #2

    1.8 km | 32 SP

  • Inspire

    1.8 km | 48 SP

  • Instant Inferno

    18m | 21 SP

  • Jon's Short Mix

    30m | 45 SP

  • Knife-edge

    20m | 29 SP

  • Lactate Shuttle Short

    30m | 43 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Lavender Unicorn

    30m | 39 SP

  • Lunar Light

    19m | 24 SP

  • Micro Wave

    16m | 21 SP

  • Miracle

    20m | 23 SP

  • Over/Unders #1

    1.8 km | 44 SP

  • Over/Unders #2

    1.8 km | 45 SP

  • Over/Unders #3

    1.8 km | 46 SP

  • Pyramid Strides 1

    1.6 km | 36 SP

  • Pyramid Strides 2

    1.7 km | 41 SP

  • Sevens

    30m | 34 SP

  • Tempo Run

    1.7 km | 38 SP

  • Tempo Run with Surges

    1.8 km | 44 SP

  • The 30/40 Remixed #1

    1.2 km | 24 SP

  • The 30/40 Remixed #2

    1.5 km | 31 SP

  • The 30/40 Remixed #3

    1.8 km | 39 SP

  • Through The Hills #1

    1.2 km | 20 SP

  • Through The Hills #2

    1.8 km | 31 SP

  • Twenty Torch

    20m | 21 SP

  • Vault

    20m | 26 SP

  • Wave Rider

    30m | 39 SP

  • Wild Iris

    23m | 30 SP

Similar workouts

  • Over/Unders #2

    1.8 km | 45 SP

  • Down and Up the Ladder

    1.8 km | 40 SP

  • Ladder Intervals

    1.8 km | 40 SP

  • Fartlek Intervals

    2.1 km | 47 SP

  • Progressive Fartlek

    2.1 km | 47 SP

  • 5. 5k Intensive Intervals

    3.3 km | 64 SP

  • 4. Threshold Builder

    2.4 km | 53 SP

  • 6. 5k Specific Over/Unders

    3.3 km | 62 SP

  • 5. 5k Intensive Intervals

    2.1 km | 41 SP

  • The Running Channel Challenge

    3 km | 78 SP

  • Molly Huddle - Hard Ladder

    1.5 km | 34 SP

  • 7. Lactate Threshold Complex Block

    2.7 km | 56 SP